- Warm-up
25 4-count IC- over head arm claps
25 4-count IC- military press
25 burpees OYO
Jog over to tennis courts
Upper Body circuit:
Round 1:
20 Mercins
-bear crawl to short corner
20 shoulder touch mercins
-sprint to long corner
20 Mike Tyson’s
-bear crawl to short corner
20 burpees
-sprint to long corner
Round 2:
15 mercins
-bear crawl to short corner
15 shoulder touch mercins
-sprint to long corner
15 Mike Tyson’s
-bear crawl to short corner
15 burpees
-sprint to long corner
Round 3:
10 mercins
-bear crawl to short corner
10 shoulder touch mercins
-sprint to long corner
10 Mike Tyson’s
-bear crawl to short corner
10 burpees
-sprint to long corner
Lower Body Circuit
jog from tennis courts to parking long with small pond and gazebos.
Round 1
20 squats
-run down hill to opposite side of parking lot
20 lunges (10 each leg)
-run up hill to opposite side of parking lot
20 imperial walkers (10 each leg)
-run down hill to opposite side of parking lot
20 jump squats
-run up hill to opposite side of parking lot
Round 2
15 squats
-run down hill to opposite side of parking lot
16 lunges (8 each leg)
-run up hill to opposite side of parking lot
16 imperial walkers (8 each leg)
-run down hill to opposite side of parking lot
15 jump squats
-run up hill to opposite side of parking lot
Round 3
10 squats
-run down hill to opposite side of parking lot
10 lunges (5 each leg)
-run up hill to opposite side of parking lot
10 imperial walkers
-run down hill to opposite side of parking lot
10 jump squats
-run up hill to opposite side of parking lot
Core
20 Big boys
20 LDCs
20 bicycle crunches 4 count IC
20 flutter kicks IC
Great workout. Had a fun time leading all these guys in a beat down. Looking forward to my net Q!